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It’s that special time of the year when lines are extra long in the stores, families expect us to spend extra quality time with them, our to do lists are even longer than usual, and food is everywhere.
The immediate urge might be to skip your workouts entirely but I’m here to encourage you to rethink your usual holiday fitness detour and try this quick, effective workout instead.
Something is (almost) always better than nothing. This workout will help you maintain muscle and torch some fat.
So here’s a workout program that you can get through in 30 minutes, if you keep the rest breaks to a strict 60 seconds. That leaves plenty of time for all the necessary holiday chores that will keep you off your loved ones naughty lists.
Stick to a weight selection or variation that allows you to perform the full rep range each time. If you’re not sure, guesstimate on the lower side for your first set, letting that be your warm up set and appropriately alter on your second set.
Write everything down so the next time you do this workout you can up the ante just slightly to continue to be challenged. Don’t think “you’ll remember”. You won’t!
Form matters. So does time. Get out a stop watch and keep your 60 seconds rest between each exercise on the money. No chit chat.
If you happened to hear Dana, Kevin and I on 100.9 The Cat this morning, you have a little added insight into the benefits of this type of training. If you missed us, here’s the link so you can listen now! . You can check out past morning show wellness discussions between Dana, Kevin, (and Josh) and myself by going HERE.
Exercise 1
Renegade rows 10 reps (per side)
Do one set, rest 60 seconds and do them again.
To see a how to video and other recommendations for Renegade rows, go HERE. (If this ones’ too hard, I also offer options to modify it! )
After Renegade rows, Alternate Exercise 2 and 3 for 2 sets
Take a 60 second rest between each exercise
Exercise 2
Push ups 15 reps
To see a how to video and other recommendations for Push ups, go here. Don’t do these on the floor if you suck wind trying. Watch that back and elevate if you need to. (Lot’s of people need to…)
Exercise 3
Zercher squat 15 reps
Or you can do Goblet squat.
To see a how to video and other recommendations for Zercher squats, go here. (I show a Goblet squat too)
After you’ve completed Exercise 1 and 2 for 2 sets, Alternate Exercise 3 and 4 for 2 sets
Take a 60 second rest between each exercise
Exercise 4
Pendlay Rows 15 reps
To see a how to video and other recommendations for Pendlay rows, go here. (You’ll need bumber plates for this exercise. Or you can modify with a bent over row with dumbbells or a bar in a rack.)
Exercise 5
Split squats 15 reps (per side)
To see a how to video and other recommendations for Split squats, go here. (I offer a couple different loading options in the video)
After you’ve completed Exercise 4 and 5 for 2 sets, Alternate Exercise 6 and 7 for 2 sets
Take a 60 second rest between each exercise
Exercise 6
Medicine ball slams
Who can’t use a couple solid rounds of medicine ball slams during the holidays? You’ll thank me, I promise.
To see a how to video and other recommendations for Medicine ball slams, go here. Careful if the ball you use has bounce. Don’t get smacked in the face. Weighted balls work best.
Exercise 7
Kettlebell swings
To see a how to video and other recommendations for Kettlebell swings, go here.
That’s a wrap! Now go do all those holiday things!
Let me know if you give this workout a try. And Happy Holidays to you and your loved ones!
Jeannine Trimboli
Founder, real [FIT] life
“Helping people live happier, healthier, longer, stronger lives,
one lift at a time.”
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